Training for Health Improvement

You are unique!

You are a really complex creation and you are unique, so you need to find (experiment) the solution that works for you.

Knowledge leads to application/ experience, which leads to wisdom.

In order to live a happy, healthy life train for:

1. Health – Full body resistance training with some cardio. Living an active lifestyle.
2. Mobility – Pilates/ Yoga/ Contortionist.
3. Strength – Strongman, Powerlifter
4. Performance – Sport specific performance, trying to improve at a specific activity.
5. Physique – Bodybuilding

Today we are going to explore training for health improvement to prolong your healthspan.

BMI
– This is a calculation of your body fat based on a calculation of your weight divided (÷) by your [height (m)]²
– It’s not a bad indicator, but not ideal if your BMI is correct but you do no training (cardio & weights).
– Rather be slightly over your ideal BMI, but have a good muscle mass and train cardio & weights regularly.
– People who train for strength, performance or physique are often “overweight” according to their BMI.

Height to weight ratio
– This is a better measure of your body fat.
– An ideal ratio is 1:0.5
– This will help those incorrectly classified as overweight according to their BMI.
– Doesn’t measure your relative % muscle mass.

Skinny Fat
– Here you are good according to your BMI and your height to waist ratio, but you do not have sufficient muscle mass and can become frail or fragile.

Ideal body composition for health
– A good BMI classification
– A good height to waist ratio (1:0.5)
– A good muscle to fat ratio

It is essential to realize your weight is determined by your nutrition/ what or when and how much you eat. Not how much or how little lift weights or run.

Training improves your body composition, the ratio of muscle mass to fat. Inadequate muscle mass can cause you to have a compromised immune system. You need to do weight/ resistance training and eat enough protein to build muscle. Cardio exercise improves cardiovascular fitness, where strength training increases your muscle mass.

Circular training:

1. Health first – Kettlebells, clubs, maces & functional training
2. Full range of motion
3. Improve your strength
4. Improve your performance
5. Improve your physique, often as a by product.

Cardio

1. Cut sugars, refined carbohydrates and vegetable/ seed oils.
2. Eat more protein and vegetables
3. Exercises like: walking, rucking, running, swimming and cycling.

Strength

1. You must lift weight/ use resistance.
2. Main movements are: Squat, deadlift, bench press, overhead press and bent over rows.
3. Can do functional training, crossfit, bootcamp or circuit training.
4. Can use Kettlebells, Dumbbells, barbells or Indian clubs.

Train first to improve your health, minimum requirement is:
3x 30min cardio & 3x 30min weight/ resistance training

Remember it’s about your body composition, increase your muscle mass and decrease your fat mass.

Prayer: God, I know I’m not perfect but I am thankful that you do not look at me differently because of my mistakes. Thank you for having compassion for me and being willing to help me learn and grow, in Jesus name I pray, Amen.

Questions to ask yourself:
-Is it beneficial to me/ my health?
– Is it beneficial to others?
– Is it harmful to myself?
– Is it harmful to others?
– What are the consequences of my decisions?
– Who will suffer the consequences?